Coconut water, the clear liquid found inside young green coconuts (Cocos nucifera), is a globally celebrated superfood known for its hydration and health benefits. With a naturally sweet, refreshing taste, it’s a favorite in tropical regions and wellness communities across North America, Europe, and Australia. Interfresh, a Vietnam-based leader in premium superfoods, offers organic coconut water to health-conscious consumers in over 80 countries. This guide explores coconut water calories, its nutritional profile, health benefits, and how to incorporate it into your diet with Interfresh’s trusted products. Drawing from your interest in superfoods like pineapple, aloe vera juice, and coconut milk (from our previous conversations), this article aligns with your focus on health-focused content for global markets.
Table of Contents
Coconut Water Calories and Nutritional Profile
Coconut water is a low-calorie, nutrient-rich beverage ideal for vegan, gluten-free, and low-carb diets. A typical 100 ml (3.4 oz) serving of pure, unsweetened coconut water contains:
|
Nutrient |
Amount (per 100 ml) |
Benefit |
|---|---|---|
|
Calories |
19-25 kcal |
Low-calorie, supports weight management |
|
Carbohydrates |
4-6g (mostly natural sugars) |
Provides quick energy |
|
Protein |
0.7g |
Minimal, supports tissue repair |
|
Fat |
0g |
Fat-free, heart-friendly |
|
Potassium |
250-300 mg |
Enhances hydration, muscle function |
|
Sodium |
20-30 mg |
Balances electrolytes |
|
Magnesium |
10-25 mg |
Supports bone health, relaxation |
|
Vitamin C |
2-3 mg |
Boosts immune health |
Coconut water calories vary slightly by brand or added flavors. Pure coconut water (e.g., Interfresh’s) averages 19-25 kcal per 100 ml, making it a low-calorie alternative to sugary sodas or fruit juices. For those asking, “How many calories in coconut water?”, a standard 240 ml (8 oz) serving contains about 45-60 kcal, ideal for hydration without excess calories.
Health Benefits of Coconut Water
Superior Hydration
Coconut water is nature’s sports drink, rich in electrolytes like potassium and sodium. It rehydrates the body faster than plain water, making it perfect post-workout or in hot climates. For those wondering, “Is coconut water good for hydration?”, its electrolyte profile rivals commercial sports drinks with fewer calories.
Weight Management
With only 45-60 kcal per 8 oz, coconut water supports weight management. Its natural sugars provide a light energy boost without the calorie load of sodas. For those asking, “Is coconut water good for weight loss?”, it’s a low-calorie, satisfying option for curbing cravings.
Heart Health
Coconut water promotes heart health through potassium, which helps regulate blood pressure and reduce strain on the cardiovascular system. Its zero-fat content is ideal for heart-conscious diets, answering “Is coconut water good for heart health?”.
Kidney Health
The diuretic properties of coconut water support kidney health by flushing toxins and preventing urinary tract infections. For those curious about “Is coconut water good for kidneys?”, its hydration benefits aid kidney function when consumed in moderation.
Skin Health
Coconut water hydrates from within, enhancing skin health. Vitamin C and antioxidants reduce oxidative stress, promoting a radiant complexion. For those asking, “Is coconut water good for skin?”, it complements topical skincare for a healthy glow.
Women’s Health
Coconut water provides folate and magnesium, supporting hormonal balance and reducing fatigue, a key concern for women. This addresses “Coconut water benefits for women”, making it a refreshing choice for daily wellness.
Pregnancy Support
Coconut water is safe and beneficial during pregnancy, offering electrolytes and folate for maternal hydration and fetal development. For those asking, “Coconut water benefits during pregnancy”, 200-400 ml daily is recommended, with medical consultation.
Digestive Health
Low in fiber but gentle on the stomach, coconut water supports digestion by maintaining fluid balance. For those wondering, “Is coconut water good for digestion?”, it’s a soothing option for sensitive stomachs.
Coconut Water vs. Other Hydrating Drinks
|
Drink |
Calories (per 100 ml) |
Electrolytes |
Best For |
|---|---|---|---|
|
Coconut Water |
19-25 kcal |
High (potassium, sodium) |
Hydration, post-workout |
|
Sports Drinks |
30-40 kcal |
High (sodium, potassium) |
Intense exercise, high sugar |
|
Plain Water |
0 kcal |
None |
Basic hydration |
|
Fruit Juice |
40-60 kcal |
Low |
Flavor, higher sugar |
For those asking, “Is coconut water better than other drinks?”, it offers superior hydration with low coconut water calories, outperforming sugary sports drinks or juices.
How to Incorporate Coconut Water into Your Diet
Coconut water is versatile and easy to enjoy. Recommended intake: 200-400 ml (7-13.5 oz) daily, addressing “How much coconut water should I drink daily?”. Overconsumption (>1 liter) may lead to excess potassium.
Global Recipes:
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Coconut Water Refresher: Mix with lemon and mint for a hydrating drink, popular in North America.
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Tropical Smoothie: Blend with pineapple and basil seeds for a nutrient-packed beverage, trending in Asia-Pacific.
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Post-Workout Shot: Drink plain or with a splash of aloe vera juice for electrolyte replenishment, favored in Europe.
These options confirm “Is coconut water healthy?” with low-calorie, refreshing uses.
Safety and Considerations
Coconut water is safe for daily consumption in moderation, answering “Is it OK to drink coconut water every day?”. Precautions include:
-
Overconsumption: Excess (>1 liter) may cause electrolyte imbalances or digestive discomfort.
-
Sugar Content: Choose unsweetened coconut water (e.g., Interfresh’s) to avoid added sugars.
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Medical Conditions: Consult a doctor for kidney issues, diabetes, or pregnancy due to potassium levels.
-
Detox Claims: Coconut water supports hydration but isn’t a standalone detox, addressing “Does coconut water detox the body?”.
For those asking, “Can I drink coconut water on an empty stomach?”, it’s safe and beneficial for hydration and digestion.
Interfresh Coconut Water Products
Interfresh offers premium coconut water, sourced from Vietnam’s pristine coconut groves and certified organic, Halal, and ISO 22000-compliant. Our range includes:
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Pure Coconut Water: 100% natural, no added sugars.
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Flavored Coconut Water: Infused with pineapple, mango, or citrus for variety.
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Bulk Options: OEM/ODM services for B2B clients creating private-label beverages.
Vietnam Coconut Water Beverage Manufacturer | OEM & Exporter of Coconut Water Drinks
Bulk 330ml Coconut Water with Pulp – No Sugar | Wholesale Supplier
Vietnam Coconut Water Beverage Manufacturer | OEM & Exporter of Coconut Water Drinks
Bulk 320ml Coconut Water with Pulp – No Sugar | Wholesale Supplier
Vietnam Coconut Water Beverage Manufacturer | OEM & Exporter of Coconut Water Drinks
Vietnam Fruit Juice Beverage Manufacturer | OEM & Exporter of Fruit Juice Drinks
Vietnam Coconut Water Beverage Manufacturer | OEM & Exporter of Coconut Water Drinks
Vietnam Coconut Water Beverage Manufacturer | OEM & Exporter of Coconut Water Drinks
Vietnam Coconut Water Beverage Manufacturer | OEM & Exporter of Coconut Water Drinks
Vietnam Coconut Water Beverage Manufacturer | OEM & Exporter of Coconut Water Drinks
Frequently Asked Questions (FAQs)
Pure coconut water has 19-25 kcal per 100 ml, or 45-60 kcal per 240 ml (8 oz) serving.
Yes, its low coconut water calories (45-60 kcal per 8 oz) and hydration properties support weight management.
Yes, 200-400 ml daily is safe, answering “Is it OK to drink coconut water every day?”.
Absolutely, its electrolytes make it ideal for hydration, rivaling sports drinks with fewer calories.
Yes, 200-400 ml daily supports hydration and folate needs, addressing “Coconut water benefits during pregnancy”, but consult a doctor.
Yes, vitamin C and hydration promote a radiant complexion, answering “Is coconut water good for skin?”.
Coconut water is a low-calorie superfood (19-25 kcal per 100 ml) offering hydration, electrolyte balance, skin health, and weight management benefits. Its versatility makes it a global favorite, from refreshing drinks to smoothie bases. Interfresh’s organic coconut water, sourced sustainably from Vietnam, ensures quality and taste for health-conscious consumers in Miami, Madrid, or Melbourne. Consult a healthcare provider for specific needs, especially during pregnancy. Start your wellness journey with Interfresh’s coconut water at interfresh.com.vn today!
References
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DebMandal, M., & Mandal, S. (2011). Coconut (Cocos nucifera L.): In health promotion and disease prevention. Asian Pacific Journal of Tropical Medicine. Available at: https://pubmed.ncbi.nlm.nih.gov/21771462/
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WebMD. (2024). Coconut Water: Health Benefits and Nutrition. Retrieved from: https://www.webmd.com/diet/health-benefits-coconut-water
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Healthline. (2023). Coconut Water: Benefits and Nutrition Facts. Retrieved from: https://www.healthline.com/nutrition/coconut-water-benefits
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World Health Organization. (2020). Healthy Diet Guidelines. Retrieved from: https://www.who.int/publications/i/item/9789240017474
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Interfresh. (2025). Product Certifications and Sourcing Standards. Available at: https://interfresh.com.vn